BACK SQUAT + SNATCH COMPLEX + HEAVY MET COND

Back Squat 

325# x 3 x 3

Hang Snatch + Snatch 

165# x 1

165# x 1

176# x 1

Teams Of 2 With Rach 

12 Mins AMRAP

5 DeadLift

3 Hang Clean 

1 Jerk 

185#

- 13 Rds + 5 DeadLift

PROWLER

5 Rds

100m Prowler (3 Plates)

45 / 51 / 52 / 1.34 / 43 / 58

CROSSFIT LEVEL 1 - SHENZHEN

CrossFit Level 1 - CrossFit StarFire

Teams Of 2 With Dafs

In 15 Mins

10 Cal Bike

5 MU

With Remaining Time 1 RM Thruster

- 9:30

- 110Kg

FRONT SQUAT + CLEAN COMPLEX + WOD

Hang Clean + Clean + Jerk 

187# x 1

207# x 1 x 2

Front Squat 

257# x 3

277# x 3

297# F

15 Mins AMRAP

15 MU

75 WallBall 12Kg

150 DU

- 1 Rd + 6 MU

BACK SQUAT

Back Squat

325# x 1

345# x 1 

365# x 1

Teams Of 3 With Luke + Slingshot + Megan

25 Cal Row

25m FRWL 135# (M1)

25 Cal Row 

25m FRWL 135# (M2)

25 Cal Row

25 FRWL 95# (F)

- 9:31

Teams Of 3 With SlingShot + Luke + Megan

800m

150 WallBall 10Kg

400m

50 MU

- 8 MU (15 Mins Cap)

PARTNER WOD

Teams Of 2 With Rach

10 Mins AMRAP

10 Snatch 75#

20 DU

Then

6 Mins = 1RM Snatch

- 10 Rds + 10 Snatch

- 157#

Rest 5 Mins

12 Mins AMRAP

7 Strict HSPU

10 DeadLift 225#

Rest 1 Min

12 Mins AMRAP

7 Thruster 135#

10 Pull Up

- 9 Rds + 1 DeadLift

- 9 Rds + 1 Thruster 

TEAM WOD

Teams Of 3 With Rach + Doc A

100 Clean & Jerk 135#

100 Box Jump Over 24'

100 WallBall 12Kg

100 Bar Facing Burpee

- 29:02

PARTNER WOD + OHS

Teams Of 2 With Trojan (Rach)

12 Mins AMRAP

7 OHS 115#

9 TTB

21 DU

- 14 Rds + 2 TTB

OHS

185# - 207# - 227#

PROWLER

5 Rds 

100m Prowler (3 Plates)

49 / 1.04 / 1.25 / 1.36 / 1.08 

2 Rds

50m Prowler + 100m Sprint + 50m Prowler

1.58 / 2.21

FRONT SQUAT + CLEAN COMPLEX + MET COND

Front Squat 

257# x 3

277# x 3

297# x 1

Hang Clean + Clean + Jerk 

185# x 1

207# x 1 x 2

10,8,6,4,2

Thruster 155#

MU

AES 200m

- DNF 2 Rds To Go

15 Mins Cap

FUNDAMENTALS TEAM WOD

Team WOD with Megan + Trojan (LandLord)

15 Mins AMRAP

5 Pull Up

15 Squats 

30 DU

8 Mins - 1RM Power Clean 

- 25 Rds

- 235# PR

POSE RUNNING CLINIC TEAM WOD

Teams Of 3 With Rach + Trojan (Haikal)

800m

150 Burpee

400m

150 Burpee

200m

- 21:21

MET COND + SNATCH

12 Mins AMRAP

21 DU

15 TTB

9 OHS 135#

- 4 Rds + 4 TTB

Snatch 

177# x 1 x 5

CLEAN & JERK + BACK SQUAT + NASTY GALS

Clean & Jerk 

205# - 227# 

Back Squat 

325# - 358#

Nasty Gals

- 11:14

PARTNER WOD

Partner WOD With Trojan (Rach)

8 Mins

400m + AMRAP

7 KBS 36KG

7 Pull Up

8 Mins

400m + AMRAP

7 HSPU

7 DeadLift 275#

8 Mins 

400m + AMRAP

7 KBS 

7 Pull Up

- 9 Rds

- 7 Rds + 4 DL

- 6 Rds

PROWLER

5 Rds

100m Prowler (3 Plates)

39 / 1.29 / 1.34 / 1.22 / 1.24 

TEAM WOD

Fundamental Class

Team WOD with Haikal + Alex

7 Mins AMRAP

7 OHS 135#

21 DU

7 Mins AMRAP

4 DeadLift 275#

8 Box Jump Over 24"

7 Mins = 3 RM Front Squat (Ground)

- 8 Rds + 1 OHS

- 12 Rds + 2 BJO

- 247#

FRONT SQUAT + JERK + MET COND

Teams of 2 With Mustang

10 Mins AMRAP

5 HSPU

10 TTB

10 MB Clean 10Kg

- 8 Rds + 2 HSPU

Front Squat 

285# x 1

305# F

Jerk 

195# x 1

215# x 1

235# x 1

5,4,3,2,1 

MU 

Cluster 185#

AES 25 DU

- 12:55

BACK SQUAT + MET COND

Teams of 2 With Rach
10 Mins AMRAP
5 Pull Up
10 Push Up
15 WallBall

- 8 Rds

Back Squat 1RM

342# - 362#F

21, 18, 15, 12, 9 Back Squat 135# (Ground)

AES 100m

- 8:17